It’s a hard reality to consider that sugary foods have slowly begun to take over the shelves of most Canadian grocery stores.
From more obvious items such as soft drinks, juices, candy, and baked goods, to less obvious ones such as yogurt and breakfast cereals, high refined* sugar foods have become a staple in Canadian diets.
In fact, it is estimated that the average Canadian’s daily sugar intake is approximately 110 grams of sugar or approximately 26 teaspoons a day equalling 21.4% of their total energy intake. This is about two times more than the recommended 10% by the World Health Organization.
It’s become clear that the foods we consume can have a large impact on our overall health. In fact, consuming foods with excessive added sugars has been linked to various forms of chronic disease such as obesity, type 2 diabetes, cardiovascular disease, and liver disease. Amongst other important lifestyle choices, reducing added sugars when you’re being mindful of weekly meals is key to protecting your liver from inflammation and excess fat buildup, both of which can significantly impair its function.
A recent study has shown that out of 40,000 packaged food products in Canada, amongst their ingredients, 66% had at least one added sugar. This tells us that more than half of the foods found on our grocery store shelves include added sugars. This can make navigating the aisles and planning your next liver-friendly meal seem daunting, but don’t worry, we are here to help!
So how can we limit the number of added refined sugars we consume?
- Prioritize natural, whole foods. Focus on adding natural sources of energy to your meals such as fruits, vegetables, lean proteins, and whole grains. Try to limit processed foods and packaged foods to help reduce your added sugar intake. Frozen fruits are vegetables are just as good as fresh, and they can often be more cost-effective.
- Learn how to effectively read food labels. It is important to be aware of the hidden sugars in different foods. The Government of Canada has a great resource outlining key things to look out for when being mindful of sugar content in everyday food items.
- Make water your drink of choice. Juice and soft drinks often contain high levels of added sugar. Drinking water and staying hydrated not only helps your liver with detoxification and digestion but also plays a vital role in countless other body functions.
- Enjoy homecooked meals. By cooking at home, you know exactly how much of each ingredient you are adding to your favourite dish and limiting the number of hidden sugars. It’s also usually more cost-effective to prepare meals at home and you leftovers make for a great healthy lunch the next day.
- Find a substitute. Try to substitute added sugars with natural sweeteners such as fruits, honey, and warm spices like cinnamon and nutmeg to add a little extra sweetness to your meal.
Remember, every small change counts.
We’re not here to suggest cutting out sugar entirely. Instead, our focus is on helping you add more nutritious foods to your current eating habits—choices that support and protect your overall health. Over time, even small, consistent changes can add up to significant benefits for your liver health.
To find specific liver friendly recipes with limited added sugars, visit our Recipes page.
*By definition, refined sugar is a form of sugar that is processed and stripped of its nutrients and the value for our body. Natural sugars are found in foods such as fruits, raw honey, and raw maple syrup, which come with extra nutrients and fibre to keep your body (and liver) healthy!
